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Reference: strategy

How should I try to swim that race again? What should I do differently next time?

  1. Splitting posts

    by , January 1st, 2012 at 01:00 PM (Maple Syrup with a Side of Chlorine)
    Race stuff:
    [ame="http://www.usms.org/forums/showpost.php?p=36269&postcount=16"]200 im[/ame]

    [ame="http://forums.usms.org/showpost.php?p=256498&postcount=1733"]400 im[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=34463&postcount=82"]lots of splitting info[/ame]
    There's 3 categories on how to split races

    1) Correct splitting, which means taking our races out at just the right effort level to maximize your time in the event. Take it out right and finish tough.
    2) going out too hard and dying
    3) going out too easy and not swimming the best possible time

    Correct splitting begins with the 50 and goes on out to the 1,650 and beyond for you open water swimmers.

    One way to measure splitting is calculate the split difference.
    to subtract the time from the last half of the race from the first half.

    Last half time - first half time = split difference

    After studying elite swimmers splits for many years here are some guidelines on how to split races when you compare the first half to the second half.

    50's Fr and Back 0.5 - 1.0, Breast and Fly 1.0 - 2.0
    Effort: you want to swim fast and relaxed with a super strong kick
    99% effort

    100's Fr and Back 1.0 - 2.0, Breast and Fly 2.0 - 4.0
    Effort: you want to swim fast and relaxed with a strong kick
    98% effort
    typical 100 freestylers take out their 100 free about a second slower than their best 50, so if you go 20.0 in the 50
    you should be around 21.00 taking out your 100.

    200's Fr and Back 0.0 - 5.0, Breast and Fly 2.0 - 6.0
    200's are controlled sprints. When we compare the last 3 50's
    the better swimmers will keep them very close together

    Effort: Warning if you take your 200 out too hard,
    it's going to hurt and
    you're not going to do the best time you're capable of.
    A big shout-out to Ande for sharing these

    500 free thoughts

    One strategy pwb likes:
    Cruise your 1st 100 and count your strokes on the 4th lap Hold that stroke count (think of nothing else) for the next 250 BAM! You're already at the 350 mark - 70% of the race done
    Gently build the next 100 Aggressively build the last 50 into a sprint-like furry of 12-beat kicking and no breathing from the flags to the finish Pump your first like Phelps and maybe sit on the lane line if you're feeling really cocky and chuffed with your time
    Pwb on warming up for the 500:
    Of course, it all depends upon what the warmup scene is like. If it's a taper meet for me and the 500, I'll typically do something like: 400 IM - easy kick-drill by 25s (too me, this is the best way to just ease into the pool, get the full range of motion for legs, arms, core) Then I might do something like 12 x 50 where I go 4 descend freestyle on an interval that would give me about 15 seconds rest above my target race pace (e.g., 45 seconds), trying to hit the last one at target race pace 4 on 1:00, going IM order, build swim 25, then build kick 25 4 free on that same interval, holding target race pace

    At this point, if the race pace is easy and I feel warmed up, I'll do a 50 to 100 cool-down If I feel like I still need some more revving up, I'd do something like 1 x 50: easy - just to relax from the previous set of harder 50s 4 x 25: either doing cycle 4 - build-up, build-down (e.g., start fast and get easy), all easy, all fast

    1 x 50: easy 2 x 50: trying to hit the race pace again 1 x 50: easy

    In general, for a taper meet, I'm going 1,000 to 1,250 warmup. If it is a mid-season meet, it takes me a lot longer to warm up, so I'd go 1,500 to 2,000.

    The other thing I like to do, especially for my 400 IM and 500 or longer, is to time my warmup so that I finish 20 minutes ahead of the race. That allows me enough time to dry off, put on a fast suit and get behind the blocks, feeling rested, but still warm.
    [ame="http://www.usms.org/forums/showpost.php?p=255214&postcount=342"]200 fly[/ame]

    more 2fly, with training
    Originally Postedby jaadams1:
    Yesterday one of the guys asked me for some last minute fly advice before his first ever 200 Fly, and I told me to "pick a breathing pattern, and stick to it." If you're constantlythinking about 2 up, 1 down during the swim, then 1) it won't hurt as bad, and 2) it will naturally keep your hips up rather than slowly sinking by breathing every stroke.
    Stroke helps:
    Backstroke
    [ame="http://www.usms.org/forums/showpost.php?p=254199&postcount=226"]quicksilver's back tips[/ame]


    Redbird's backstroke rotation article link

    [nomedia="http://www.youtube.com/watch?v=YHNRVvQxzPI"]Coach Marsh - How much elbow bend in Backstroke? - YouTube[/nomedia]


    Oct Streamlines Rotation Drill


    OW helps:
    SA's Ederle report with nutrition info

    Updated December 3rd, 2018 at 08:56 PM by rxleakem

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    Reference: strategy